Cary CrossFit WOD 4.21.14
Power Clean + Hang Clean 5×1+1
Equipment needed: pullup bar, easy button on 5kg plate, MB on bumper plate for squats (or Dynamax ball by itself), timer
Pullups: kipping is allowed (non-Rx for excessive kipping at coaches discretion), any grip accepted, chin above bar at top, arms fully extended at bottom (non-Rx for band usage)
Pushups: Chest to easy button (must hear it click), elbows locked out at top (non-Rx for knee pushups)
Squats: butt to MB at the bottom of the squat, chest upright and hips fully extended at the top (no crease at the hip flexors). Choose a MB that places the hip crease clearly below parallel.
OH In Place Lunges 3×8 ea leg
Hollow Hold 3×30″